December 20th, 2017 By Helga

Four of Harrisburg’s F3 brothers came out for stretching and broga. It was the virgin Warrior One Q for YHC. The time moved quickly with a lot of good #mumblechatter and laughs this morning about the #PanthersSale and #Cheerleading — #ShowToKnow.  As the rain fell, YHC mixed in some reptile poses along with (ahem, stolen) stretches from previous Warrior One workouts #ImitationFlattery. Here’s how the workout went:

Warmup

• #Disclaimer
• Shoulder circles (10 each side)
• High Knees
• Butt Kickers
• Arm Circles
• Wrist Extensions
• Palm Up wrist extensions

The Thang

• Mountain Pose (deep breathing – 5 x)
• Raised Hands Poise (deep breathing – 5x)
• Raise Hands to Padasana Pose (Hand to Foot Pose – 5x)
• Slow Yurpee to Upwards Dog – Breath Out (5x)
• Standing Ricky Bobbys (10x each side)
• Wall leg stretches — Runner’s stretch and Hipsters
• Flamingos x 5 each leg
• On Towel — Cat and Cow
• Head to Chin (2x)
• Head to Left (2x)
• Head to Right (2x)
• Sitting Hamstring Stretch (Left Leg out – Right leg tucked in – stretch to toe – hold) 5x
• Hamstring Stretch (Right Leg out – Left leg tucked in – stretch to toe – hold) 5x
• Hamstring Stretch (Both legs out –breathing and holding) 5x
• Child’s Pose — breathing
• Child’s Pose to Cobra Pose (elbows in, press shoulders down,  (5x)
• Child’s Pose to Side Stretch Left (5x)
• Child’s Pose to Side Stretch Right (5x)
• Lizard Pose — 30 seconds
• Lizard Pose Quad Stretch – 30 seconds
• Lizard Pose  — 30 seconds
• Lizard Pose Quad Stretch – 30 seconds
• Eye of Needle progression
• Pike Pose (Legs up in the air –hands reaching out – relax the neck – tighten the belly button)

COT – with the Road Warriors

Moleskin

1. Tclaps to @Clueless and @SidVicious for the pre-workout run and Tclaps to @Gamma for the pre-workout #Ruck work.
2. Christmas Day Murph will be held at 05:30 on 12/25 — @Gamma has the lead.
3. New Year’s Day football with @Clueless  at 07:00 in Harrisburg Park on 1/1/2018. Bring your 2.0s for a friendly game of football.
4. Time moved quickly this morning – thanks @Clueless, @Gamma, and @SidVicious for the support and good times at the smartest workout of the week.

Harrisburg, Warrior One